Rice vs. Plantain — In-Depth Nutrition Comparison
Compare
Summary of differences between rice and plantains
- Rice has more selenium, vitamin B1, folate, and iron; however, plantains are higher in vitamin A, potassium, vitamin C, vitamin B6, and fiber.
- Plantains cover your daily need for vitamin A, 18% more than rice.
- Rice has 5 times more selenium than plantains. While rice has 7.5µg of selenium, plantains have only 1.4µg.
- The glycemic index of rice is higher.
These are the specific foods used in this comparison Rice, white, long-grain, regular, enriched, cooked and Plantains, cooked.
Infographic
Infographic link
Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +400% |
| Contains more IronIron | +106.9% |
| Contains more ZincZinc | +276.9% |
| Contains more PhosphorusPhosphorus | +53.6% |
| Contains less SodiumSodium | -80% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +435.7% |
| Contains more MagnesiumMagnesium | +166.7% |
| Contains more PotassiumPotassium | +1228.6% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B1Vitamin B1 | +254.3% |
| Contains more Vitamin B3Vitamin B3 | +95.2% |
| Contains more Vitamin B5Vitamin B5 | +67.4% |
| Contains more FolateFolate | +123.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +225% |
| Contains more Vitamin B2Vitamin B2 | +300% |
| Contains more Vitamin B6Vitamin B6 | +158.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +504.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.472mg | 21% | |
| Potassium | 35mg | 465mg | 13% |
| Vitamin C | 0mg | 10.9mg | 12% |
| Vitamin B6 | 0.093mg | 0.24mg | 11% |
| Selenium | 7.5µg | 1.4µg | 11% |
| Vitamin B1 | 0.163mg | 0.046mg | 10% |
| Folate | 58µg | 26µg | 8% |
| Fiber | 0.4g | 2.3g | 8% |
| Iron | 1.2mg | 0.58mg | 8% |
| Magnesium | 12mg | 32mg | 5% |
| Vitamin B3 | 1.476mg | 0.756mg | 5% |
| Vitamin A | 0µg | 45µg | 5% |
| Protein | 2.69g | 0.79g | 4% |
| Vitamin B5 | 0.39mg | 0.233mg | 3% |
| Zinc | 0.49mg | 0.13mg | 3% |
| Vitamin B2 | 0.013mg | 0.052mg | 3% |
| Choline | 2.1mg | 12.7mg | 2% |
| Phosphorus | 43mg | 28mg | 2% |
| Vitamin K | 0µg | 0.7µg | 1% |
| Calories | 130kcal | 116kcal | 1% |
| Vitamin E | 0.04mg | 0.13mg | 1% |
| Calcium | 10mg | 2mg | 1% |
| Carbs | 28.17g | 31.15g | 1% |
| Fats | 0.28g | 0.18g | 0% |
| Net carbs | 27.77g | 28.85g | N/A |
| Sugar | 0.05g | 14g | N/A |
| Copper | 0.069mg | 0.066mg | 0% |
| Sodium | 1mg | 5mg | 0% |
| Saturated fat | 0.077g | 0.069g | 0% |
| Monounsaturated fat | 0.088g | 0.015g | 0% |
| Polyunsaturated fat | 0.076g | 0.033g | 0% |
| Tryptophan | 0.031mg | 0.009mg | 0% |
| Threonine | 0.096mg | 0.021mg | 0% |
| Isoleucine | 0.116mg | 0.022mg | 0% |
| Leucine | 0.222mg | 0.036mg | 0% |
| Lysine | 0.097mg | 0.037mg | 0% |
| Methionine | 0.063mg | 0.01mg | 0% |
| Phenylalanine | 0.144mg | 0.027mg | 0% |
| Valine | 0.164mg | 0.028mg | 0% |
| Histidine | 0.063mg | 0.039mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +240.5% |
| Contains more FatsFats | +55.6% |
| Contains more CarbsCarbs | +10.6% |
| Contains more OtherOther | +38.1% |
~equal in
Water
~67.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +486.7% |
| Contains more Poly. FatPolyunsaturated fat | +130.3% |
| Contains less Sat. FatSaturated fat | -10.4% |
